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Author Topic: 3-day split 4 days a week  (Read 91 times)
luka5
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« on: February 04, 2012, 11:42:46 AM »

1
 chest
 flat bench 3x6-8
 incline bench 3x6-8
 flies 3x8-10
 leaning forward dips 3x8-10 directly after last set i take away dip belt and do BW as long as i can
 triceps
 cg bench 3x8-10
 lying tri extensions 3x8-10
 biceps
 standing curls 3x6-8
 concentration curls 3x8-10
 abs
 cruches 3xmax
 leg raises
 3xmax

  2
legs
leg extensions rest paused 30 reps total using wieght i can do 20
front squat 3x6-8
walking lunges 3x15 each leg
leg curls 3 sets "21" method
stiff leg deadlift 3x8-10
calves
bb calve raises 4x10-15

 3
 back
 dead lift 3x6-8
 pullups 3x8-10
 bent over row 3x8-10
 db row 3x8-10
 shoulders
 rear delt raises 3x8-10
 shrugs 3x6-8
 military press 3x6-8
 laterals 3x8-10



 4 times a week, so first week will be 1231 next week 2312 next 3123 etc


 what do you think about it? before hardest lifts squat, deads, bench, military press, row - 1-2 warmup sets using same rep range as worksets

 as for progression what do you think about it:

 np. 1 set 100kg x 10 - ive done 2 more reps so i up the wieght next set to stay in 6-8 rep range
 2 set 102kg x 8 did 8 reps so weight stays the same for next set
 3 seria 102kg x 7

 next workout:

 1 set 102kg x 11
 2 set 104kg x 9
 3 set 106kg x 6

 next

 1 set 106kg x 8
 2 set 106kg x 7
 3 set 106kg x 6


 etc.

 so basically if i did more than 8 reps in 1st set i up the weight for 2nd one , otherwise I use the same weight for next set ?
« Last Edit: February 04, 2012, 01:38:38 PM by luka5 » Logged
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    « Reply #1 on: February 04, 2012, 12:05:31 PM »

    First of all, with that kind of per set volume, upping the frequency would fry your CNS.  If you insist on doing it in an AxBxCxA BxCxAxB etc. pattern, I'd recommend switching the set/rep parameters.

    If you drop the working sets to 3x5, or 3x4, even as low as 3x3, you could safely up the training frequency.  If after adapting to the higher frequency you feel like adding the volume back in, you can try it, but that is just my biggest suggestion.

    With a push/pull/legs split like you have, though, 3DAW is generally a high enough frequency for most people to see benefits.

    As for your progression, yes, adding 2kgs per workout should be fine.  If you jump by more (4kg as in your second example), your reps will likely have to drop, of course.
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    Squat 365 ATG (315 3x3 Current)
    Deadlift 455 425x3
    Bench 275 1RM 245x3

    Check out my progress diary if you'd like =)
    luka5
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    « Reply #2 on: February 04, 2012, 01:13:09 PM »

    im bulking currenlty , my priority is pure mass

    so if id o this 3 days a week it will be just enough, yeah?

    and what do you think about workout. good balanced?
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